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Alfredo sauce

July 26, 2022

Recipe

This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.

Serves 4

This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.

To make this plant based, use cashew milk, vegan Parmesan and vegan cream cheese.

Heat a medium saute pan over medium-high heat. Add the olive oil and garlic to pan and saute for 1 minute. Stir in flour; lower heat to medium and continue to cook for 3 to 4 minutes. Gradually add the milk to the mixture, stirring often, until it is well-blended. Cook until the mixture is thickened. Stir in the cream cheese and continue to cook until it is completely melted in. Remove pan from heat; stir in the Parmesan cheese and pepper. Continue to stir until Parmesan cheese is melted in and the sauce is well-blended.

1/2 teaspoon olive oil
1 tablespoon minced garlic
1 tablespoon all-purpose flour
1 1/3 cups skim milk
2 tablespoons low-fat cream cheese
1/2 cup Parmesan cheese
1/2 teaspoon white pepper

DASH Eating Plan Servings

1 Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes 1 Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 130 Calories 8 g Total carbohydrate 15 mg Cholesterol 0 g Dietary fiber 4 g Monounsaturated fat Potassium 8 g Protein 3 g Saturated fat 2 ounces Serving size 350 mg Sodium 7 g Total fat